BBQ Chicken Cauliflower Rice Bake
- Serves
- 4 servings
- Prep
- 10 min
- Cook
- 20 min
- Cost
- $20.00
- Nutrition
- 440 cal · 42g protein
- quick
- kid-favorite
- high-protein
🍳 2 pans · Picky-eater safe bet: cheese
BBQ Chicken Cauliflower Rice Bake is a weeknight dinner that serves 4 and is on the table in about 30 minutes, for around $20 in groceries. You'll need 2 pans, and the 10 ingredients below are everyday supermarket items. Cooking for a picky eater? Plain cheese works on its own for the one who won't try the rest. Add it to your week and the whole grocery list lands in your Instacart cart in one tap.
Goes with: Quick slaw (5 min)
Contains: Dairy— based on the ingredients; brands vary, so check labels.
Cookware you'll need
Set these out before you start — it saves hunting through drawers mid-recipe.
- 12-inch nonstick skilletDon't have one? Amazon →
- 9x13 baking dishDon't have one? Amazon →
- 12-inch locking tongsDon't have one? Amazon →
- Instant-read meat thermometerDon't have one? Amazon →
- 8-inch chef's knifeDon't have one? Amazon →
- Large cutting boards (set of 2)Don't have one? Amazon →
Our kitchen essentials list · As an Amazon Associate, DinnerDrop earns from qualifying purchases.
Ingredients
- 1½ lb boneless skinless chicken breasts
- 2 packages frozen riced cauliflower
- 2 count green bell peppers
- 1 bunch green onions
- ⅔ cup barbecue sauce
- 1 cup shredded Mexican blend cheese
- ½ tsp garlic powder
- ¼ tsp crushed red pepper flakes
- 3 tbsp olive oil
- 1½ tsp salt and black pepper
Steps
- Heat the oven to 425°F. Cut the chicken into 1-inch pieces and toss with 1 tablespoon oil, garlic powder, red pepper flakes, and 1/2 teaspoon salt. Spread in a 9x13 baking dish.
- Pour the barbecue sauce over the chicken and stir to coat. Bake 15 to 18 minutes until the chicken reaches 165°F.
- Meanwhile, dice the bell peppers and slice the green onions. Heat the remaining oil in a large skillet over medium-high and cook the peppers 3 minutes.
- Add the frozen cauliflower rice straight from the bag and cook, stirring, 6 to 8 minutes until hot and the moisture has cooked off. Season with salt and pepper and stir in most of the green onions.
- Pull the chicken from the oven, scatter the cheese over the top, and return for 2 minutes until melted. Serve the saucy chicken over the cauliflower rice with the remaining green onions on top.
On the side: Quick slaw (5 min)
1 bag coleslaw mix, 1 bottle coleslaw dressing
- Toss the coleslaw mix with the dressing. Let it sit a few minutes before serving.
Nutrition per serving
- Protein
- 42 g
- Carbohydrates
- 18 g
- Fiber
- 4 g
- Sugar
- 8 g
- Fat
- 22 g
- Saturated fat
- 9 g
- Sodium
- 1,110 mg
Estimated from the ingredients and amounts in this recipe; brands and portions vary. Not medical or dietary advice.
Photo: Mettfluencer Mett Lifestyle / Unsplash